Nine Dietary Essentials for Modern Men
Nine Dietary Essentials for Modern Men
Men are generally stronger than women, with more developed muscles requiring higher caloric consumption. Additionally, men often suffer from disrupted cholesterol metabolism, making them more susceptible to hypertension, ischemic heart disease, stroke, and myocardial infarction. American researchers have therefore summarized nine dietary essentials specifically for men.
1. Consume adequate chromium. Chromium promotes cholesterol metabolism, enhances endurance, and under certain conditions stimulates muscle growth while preventing excess fat accumulation. Middle-aged men need at least 50 micrograms daily, while active men may require 100–200 micrograms. Such amounts are difficult to obtain solely from food, so men are advised to take chromium supplements (e.g., multivitamins and minerals) or drink beer.
2. Eat plenty of plant fiber. Plant fiber accelerates intestinal movement, lowers cholesterol and certain bile salts, reduces blood glucose and fatty acids, helps lower blood pressure, eliminates carcinogens, and reduces colorectal cancer risk. Eating high-fiber foods creates a feeling of fullness without storing excess calories, thus aiding weight control. Men should aim for 18–20 grams of plant fiber per meal. High-fiber foods include bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, and celery.
3. Consume magnesium-rich foods. Magnesium helps regulate heart activity, lower blood pressure, prevent heart disease, and improve male fertility. Men should start breakfast with two bowls of oatmeal with milk and one banana. Magnesium-rich foods include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy greens, and seafood.
4. Consume vitamin A-rich foods. Vitamin A boosts immunity, prevents cancer, and protects vision. An adult man needs 1000 micrograms daily, but excessive intake is harmful. Rich sources include liver, dairy products, fish, tomatoes, carrots, apricots, and cantaloupe.
5. Consume vitamin B6-rich foods. Vitamin B6 enhances immunity and helps prevent skin cancer, bladder cancer, and kidney stones. Men need 2 milligrams daily—equivalent to two large bananas. Sources include chicken, liver, potatoes, sunflower seeds, avocado, and bananas.
6. Increase intake of vitamin C-rich foods. Vitamin C boosts immunity, prevents cancer, heart disease, stroke, cataracts, protects teeth and gums, aids wound healing, combats asthma, and treats male infertility. Regular intake slows aging. Top sources include broccoli, green peppers, oranges, grape juice, and tomatoes. Experts recommend 200–300 mg daily, with a minimum of 60 micrograms. Half a cup of fresh orange juice meets the minimum daily requirement. Drinking half a cup daily can prevent colds. Smokers should consume even more vitamin C.
7. Increase intake of vitamin E-rich foods. Vitamin E lowers cholesterol, removes waste from the body, and prevents cataracts. Almonds and peanuts contain abundant vitamin E, but it’s hard to get enough from these alone. Therefore, men should take 10 micrograms of vitamin E supplement daily.
8. Consume zinc-rich foods. Zinc maintains male sexual function, treats impotence, and enhances immune resistance. Men should take 15 micrograms of zinc daily—appropriate for physically active men. For general cases, two-thirds of this dose suffices. However, daily intake must not exceed 15 micrograms, as excess zinc interferes with other minerals. 120 grams of lean meat contains 7.5 micrograms of zinc. Chicken, seafood, and soybeans are also high in zinc.
9. Drink adequate water. No cell in the human body can survive without water. Water makes up 60–65% of an adult’s body—70% in liver, brain, and skin; 45% in bones; 80% in blood. To maintain strong muscles, men must drink sufficient water, as muscle contains three times more water than fat. Average-sized men need 8 cups daily; those with high physical activity need even more.